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July - September 1999 Workouts
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July 1999
7/1 w/u 3 :24 rain, humid
10x400,200r 3.5 1) 78.1 6) 78.3 Avg=78.6
2) 79.4 7) 78.6
3) 78.7 8) 79.6
4) 79.0 9) 78.9
5) 78.5 10) 78.4
c/d 3 :24
9.5 1:11
7/2 Rocky River-N.C. to Mastick 6 :41 84d,humid
7/3 Rocky River-Mastick to N.C. 6 :41
7/4 Bay Days 5 Miler 5 :28:58 85d, humid
Week=46
7/5am Rocky River-N.C. to Mastick 15 1:48 77d->86d
pm Rocky River-Mastick to N.C. 6 :39 95d,:21/18:20
7/6am Rocky River-Mastick to N.C. 6 :47
pm Rocky River from 2nd Sole 12.5 1:24 8 mi @ :50
7/7am Rocky River-Mastick to N.C. 6 :43
pm Rocky River from 2nd Sole 10.5 1:18 w/hills
7/8am Rocky River Mastick to N.C. 6 :39 21:23/17:52
7/9pm Rocky River-N.C. to Mastick 9 1:07 8x(1:00h/4:00e)
7/10am Rocky River-Mastick to N.C. 6.5 :49
pm w/u & c/d 4.5 :35
10x400,200r 3.5 1) 77.2 6) 75.7
2) 76.3 7) 76.4
3) 77.5 8) 77.1 Avg=76.5
4) 77.2 9) 75.8
5) 75.9 10) 75.7
8 :57
7/11 Rocky River 17 2:10
Week=102.5
7/12 Saugatuck, MI 16 2:04 Got lost
7/13 Gaylord, MI 8 :58
7/14 w/u & c/d 7 :55
5x1600, 400r 6 1) 5:26 4) 5:28
2) 5:26 5) 5:26
3) 5:26
13 1:30
7/15am Rocky River-N.C. to Mastick 6 :43
pm Rocky River-N.C. to Big Met 9 1:03
7/16am Rocky River-Mastck to N.C. 6 :42
pm Rocky River-N.C. to Big Met 1 :07
9 :59:30
10 1:07
7/17 Rocky River-Mastick to Big Met 6 :44
7/18 Boston Tow Path 18 2:15 75d-80d
Week=92
7/19 N.C.->Mastick 6 :43
7/20 w/u & c/d 6 :45
2x(1600,800) 5.5 5:18,2:30r,2:35,4:00r
5:23,3:00r,2:38,5:00r
5:28,3:00r,2:41
11.5 1:17
7/21 w/u & c/d 6 :50
1600 Time Trial 1 :04:59
7 :55
7/22 N.C.->Big Met 9 1:06
7/23 w/u 1 :07 88d
N.C.->Big Met 9 :57:40
10 1:05
7/24 Rocky River 18 2:17
7/25 Bedford Trails 9 1:07
Week=70
7/27 w/u & c/d 4 :30 HOT!
8x600,2:00r 4 1) 1:56 5) 1:56
2) 1:56 6) 1:56
3) 1:55 7) 1:55
4) 1:56 8) 1:57
8 :53
7/29 Chicago Lakefront 8 1:02 Still hot, humid
7/30 Chicago Lakefront 6 :45 Hot, humid
7/31 w/u 2 :15
Bix 7 Miler 7 :40:15 79d, overcast, humid
9 :55
Month=321
August 1999
8/1 Caldwell Bike Path-Chicago 20 2:28 Week=51
8/2 Pokagon State Park, IN 9.5 1:10
8/3 w/u 2 :16
Rocky River from 2nd Sole 10 :58:30 :29:23/:29:07
12 1:15
8/4am N.C.->Mastick 6 :44
pm RR from 2nd Sole 10 1:13 w/5 hills
8/5 Bedford Trails 10 1:15
8/6am N.C.->Mastick 6 :44
pm w/u & c/d 4.5 :34
8x800,400r 6 1) 2:36 5) 2:36
2) 2:37 6) 2:37 Avg=2:37
3) 2:35 7) 2:37
4) 2:36 8) 2:38
10.5 1:10
8/7 N.C.->Big Met 9 1:08
8/8 w/u 6 :43
Half Time Trial 13 1:20
19 2:03
Splits:1-6:23,2-5:50,3-6:02,4-6:08,5-5:56,6-5:56,7-6:09,8-5:57,9-5:59,10-6:20,11-6:17,12-6:27,13-?
Week=92
8/9 Grand Rapids 10 1:16
8/10 w/u & c/d 4 :30
Tempo 10 1:00
14 1:30
8/11 Pokagon State Park, IN 9.5 1:09
8/12 w/u & c/d 6 :47
12x400,200r 4 1) 75.5 5) 76.1 9) 75.7 Avg=75.5
2) 74.9 6) 74.8 10)75.5
3) 74.7 7) 75.7 11)75.5
4) 75.2 8) 75.9 12)76.1
10 1:14
8/13am N.C.->Mastick 6 :43
pm N.C.->Big Met 9 1:04
8/14am N.C.->Big Met Overlook 8 1:00
pm Bedford Trails 10 1:15
8/15 Tow Path 23 2:45
Week=99.5
8/16 R.R. Bike Path 6 :45 rt.hip hurt
8/17 Pokagon State Park, IN 8 1:01
8/18 Classic @ Mastick 3.1 :17:15 2nd place
Mastick->N.C. 6 :46
9 1:03
8/19am Cedar Point->Puritas 7 :50
pm w/u & c/d 4.5 :36
6x1200,400r 6 1) 3:57 4) 3:59
2) 3:56 5) 4:01
3) 3:56 6) 4:02
10.5 1:12
8/20 N.C.->Mastick 6 :43
8/21 Parkersburg 1/2 Marathon 13.1 1:18:27
w/u 2 :15
15 1:34
8/22 Tow Path 21 2:27
Week=82.5
8/23 Avoca, NY 8 1:03
8/24 Bolivar, NY Ohio-Erie Canal 8 1:01
8/25 w/u & c/d 5.5 :44
(2x800,1200,2x1200)800r 5 1) 2:32 4) 2:26
2) 2:28 5) 2:28
3) 3:49
10.5 1:16
8/26 N.C.->Mastick 6 :44
8/27 Hood to Coast - 11 Mad Dogs and an Englishman
10:30p Leg 5 6.1 :35:14
3:30a Leg 17 4.6 :25:31
8/28
9:30a Leg 29 6 :34:34
16.7 1:35
8/29 Seaside, OR 5 :41
Week=54
8/30 N.C.->Mastick 6 :43
8/31 Winton Park, Cincy, OH 8 1:00
Month=322
September 1999
9/2 w/u & c/d 4.5 :33
Tempo 10 1:01:20
14.5 1:34
9/3 N.C.->Big Met 9 1:05
9/4 w/u & c/d 5 :35
Celebrate Westlake 5 :28:41
10 1:04
9/5 Tow Path 24 2:48 76d,humid
Week=71.5
9/6am Rocky River 4 :30 Plus 10 mile biking
pm Brecksville Reservation 8 1:02
9/7 w/u & c/d 4 :28
Tempo 10 :58:54
14 1:27
9/8 Grand Rapids 8 1:00
9/9 w/u & c/d 4 :30
11x2:00f/1:00e 5.5 :33
9.5 1:03
9/10 Pokagon State Park, IN 9.5 1:09
9/11 w/u & c/d 6 :48
Kielbasa 5K 3 :15:54
9 1:04
9/12 Tow Path 24 2:55
Week=86
9/13 North Chagrin Reservation 8 1:00 wt=150
9/14 w/u & c/d 6 :44
5x5:30h/1:00e 5 :32
11 1:16
9/15 w/u & c/d 4 :28
6x3:00mod/2:00e 4 :26
8 :54
9/16 Brighton SRA, MI 6 :47
9/18 Mastick->N.C. 6 :42
9/19 w/u & c/d 5 :35
Rickenbacker 10 Miler 10 :55:33
15 1:31
Week=54
9/20 N.C.->Mastick 6 :41 wt=148
9/21 Brecksville Reservation 8 1:00
9/22 w/u & c/d 4 :30
4xmile,3:45r 5 1)5:16 3)5:21 Dirt track
2)5:18 4)5:24
9 1:00 wt=150
9/23 N.C.->Big Met 9 1:04
9/24 N.C.->Big Met 9 1:02 11x1:00f/4:00e
9/25 Mastick->N.C. 6 :40
9/26 w/u & c/d 5 :36
Race for the Cure 3.1 :16:53 7th place
8 :53
Week=55
9/27 Grand Rapids 6 :47
9/29 Second Sole 5 :39 8x1:00h/2:00e
9/30 N.C.->Berea 6 :40
Month=253
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Revised October 7, 2000